3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 prisoner Kang squats
:15 hang from bar

Every 2:00 for 10:00 (5 sets):
1st: 1-2 back squats @ 70-80% of best recent single (bump loading a bit from last week), 10X0 – emphasis remains on speed
+
Every :60 for 10:00 (5 sets of each):
1st: 3 L-arm DB bent-over rows
2nd: 3 R-arm DB bent-over rows
+
AMRAP in 5:00:
5 pull-ups
5/side single-arm DB thrusters, tough

5:00-10:00 coach-led mobility

Or if at home and equipment-less:
4 rounds as warm-up:
4 inchworms
4 prisoner Kang squats, 4141

8 rounds for total reps:
:30 jumping air squats
:30 rest
:30 hollow hold
:30 reps
*add :30 of strict pull-ups or any rowing motion and :30 rest if you have access)

20:00 yoga/mobility work of choice

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NOTICE: if you will be training from home, please send me an e-mail to cincinnatistrength@gmail.com so that we can add you to our remote coaching app, TrueCoach, allowing for greater interaction (messaging, video demos, results tracking, daily feedback, training adjustments, etc.)

On a running 60:00 clock:
@ 05: 10:00 very easy of 1/side light & slow Turkish get-up w/windmill @ top + 3 strict pull-ups/ring rows + :30 bent-hollow hold or rock
@ 20: every :60 for 20:00 (10 sets of each):
1st: 1 tall power clean + 1 hang power clean from above the knees + 1 hang power clean from just below the knees, empty bar or very light throughout
2nd: 10-15 double-unders or :10 double-under practice/tech work
@ 45: max distance single-arm plate pinch carry – you pick the arm & weight (likely 35/25), down & back length of rig, use a single new/smooth plate and hold without wrapping fingers around any raised surfaces

OR

At home:
30:00-60:00 easy hike/walk outdoors and/or yoga/mobility work of choice

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Dynamic mobility work – coach-led

Death by swings & push-ups:
Minute 1: 3 Russian kettlebell swings + 1 T hand-release push-up
Minute 2: 3 Russian kettlebell swings + 2 T hand-release push-ups
Minute 3: 3 Russian kettlebell swings + 3 T hand-release push-ups
And so on, performing 3 swings + an increasing number of T hand-release push-ups each minute until you can no longer complete the require work within the :60 window… If you tap out, continue performing 3 Russian kettlebell swings until the final class member taps, too
+
5 sets not for time:
:30 plank on forearms
8/side single-arm DB curls
8/side single-arm DB/KB shrugs

OR

At home:
Death by burpees:
Minute 1: 1 T hand-release burpee
Minute 2: 2 T hand-release burpees
Minute 3: 3 T hand-release burpees
And so on until you can no longer complete the required number of T hand-release burpees within the :60 window

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3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk

Every 3:00 for 15:00 (5 sets):
1 squat clean
1 front squat
1 split jerk
*moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set
+
2 rounds for time w/10:00 cap:
25 toes-to-bar
50 wall balls
OR
2 rounds for time w/10:00 cap:
10/5 muscle-ups – bar or ring
50 wall balls
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar

Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side 1-arm holds from pike position on box, etc.
+
Every 8:00 for 3 sets:
60m Farmer’s walk
100 single-unders
1000/800m row or 1.5/1.2 mile Assault/Echo Bike or 1000/750m ski erg @ easily sustainable effort
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
3 slow & controlled inchworms
6 pvc Kang squats
30 single-unders

Every :90 for 15:00 (10 sets):
1 clean pull
1 power clean
+
For time w/9:00 cap:
450m row
45 shoulder-to-overhead
45 power cleans
*light up to 95/65
*can perform in either order (so row/s2o/PC or PC/s2o/row)
+
5:00-10:00 coach-led mobility

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